Additional work

2.26.14 (cont.)
Lunch Time Work


1 Leg Vertical Jumps - 3 x 5 ea
Felt better than last time.


Depth Jumps - 5 x 5 - 18" bench
Felt really good on a few. Could tell when I found the sweat spot and when I spent too much time on the ground.


5 Hop - 5 x 1
Max distance was about 42' (14 steps). Better than 1 step more than last time!


Speed Work
Falling Starts - 4 x 10 yd
Pushup Starts - 4 x 10 yd
Was supposed to do 4 x 40 yds buildups, but it was raining and cold so I decided to forgo them.


2.27.14


Basketball Day!!! Played 3 games this morning. Pretty good games. We were a little outmatched but we held our own. I played pretty good, shot the ball ok, but didn't try to penetrate too much. My legs are still sore!! Felt good after playing, but still tender. Ugh, I'm getting old!

Still sore from sprints

2.25.14

Basketball Day! 3 games of today. Good runs. Shot the ball pretty well and played ok defense. My legs are pretty sore from sprints yesterday, but that is to be expected because I haven't sprinted in YEARS! Going to do some speed work today at lunch. I'll make sure and post what I do.

2.26.14

My legs were still pretty tight from those sprints on Monday. I definitely need to keep those up. Anyhow, now I have to run in the rain today, YAY!

Plyo Push Up - 3x8
Probably should have done 10-15. Next time.

Bench - 6x6 - 45/135/155/185/205/215
Felt pretty good about that. Probably can do 225.

Superset 1
Seated Cable Row - 3x12 - 70/80/80
Tricep Pushdown - 3x12 - 50/60/60
BB Bicep Curls - 3x12 - 65/65/65
Need more weight on rows.

Superset 2
Front DB Raise - 3x10 - 20# ea
Side DB Raise - 3x10 - 20# ea
Rear DB Raise - 3x10 - 20# ea
TOUGH! Whew...

Renegade Rows with DB's - 20 reps - 20# ea
Broke it into two sets of 10. Gonna work up to a single set.

Pretty good workout. Got in about 15 min of foam rolling prior to workout and felt good afterward. Lunch time speed work and some jumping. It's raining right now so we'll see how it goes.

Lunchtime Sprints

 2.24.14

AM:

Drops - 5x5 - 24" Box
Felt good.

Tuck Jumps - 5 x 10
Not bad, a little jarring, but ok.

Rhythmic Jumps - 3 x 10
Nice, easy, comfortable.

I was supposed to do OHS and Deadlift, but my back was still pretty tight from Saturday so I decided to leave it at that. Not to mention I was having a crappy morning which followed a crappy night. No motivation.

Lunch:

Power Conditioning - Wk 1
Strides - 75%
2 x 100 yds
2 x 80 yds
12 x 60 yds - Fastest was 8.29 s
ehh, pretty good workout. And it was great outside which made it better. That is approx. a 5.5 s - 40 time! I think I was running 4.7 in high school, long way to go.

Core
Situps - 3 x 20
Superman - 3 x 30s
Side Crunches - 2 x 20ea

Just keep jumping!

2.21.14 (cont.)
 SVJ - 5 x 1
 Disappointing as usual.
 One Step Jumps - 5 x 1
 Practiced dunking a volleyball.
 Full Approach Jumps - 15 x 1
 Mixed one foot and two foot. Dunked my volleyball some more. I was nervous about slipping because of the slick concrete, but still got up pretty good.
 On-Court Conditioning
 Lateral Slide Suicide x 1
 Half Court Circle Sprint x 1
 Half Court Circle Slide x 1
 Half Court Circle Back Pedal x 1
 Elbow Dunk - Volleyball - 2 x 10 (switched to rim touches on the second round)
 Core Series
 Situps - 2x20
 Superman - 2 x 30s
 Side Crunches - 2 x 20 ea
 Pretty good lunch workout. I'll post some videos of me dunking the volleyball.
www.youtube.com/watch?v=nXTFIaQoOlw


2.22.14

OHS - 4 x 5 - 135/145/155/165
Actually got off balance on 155 and had to ditch. But I nailed 165, almost easy!

Box Squats - 6 x 3 - 165/225/245/275/295/305
Felt good about that.

Core
Situps - 3 x 20
Superman - 3 x 30s
Side Crunch - 2 x 20 ea


2.23.14


Rest Day

Programming Shift possible!

2.19.14

Jump Workout

1-Leg Standing Vert - 3 x 5ea
Different but I have lost a lot in my leg jumping and need the iso work.

Depth Jumps - 4 x 5 - 12" Box
Felt surprisingly good. I felt like I was really getting off the ground.

5-hop - 5 x 1 - ME=39' (approximately)
First one was pretty short, but by the last 3, I was launching.

Back/Bis

Pullups - 4 x 7 - Different grips everytime
Maybe a little kip to get going, but tried to focus on all pulling.

Bentover Rows - 2 x 10 - 115# / 1 x drop - 115(8)/95(8)/45(8)
Felt pretty good. Probably be more focused if I were leaning on something, but whatevs.

Close Grip Pulldowns - 2 x 12 - 90 / 1 x drop - 90(8)/80(8)/70(8)
Felt good.

BB Curls - 4 x 12 - 55#
Need to add a little more weight next time.

I had to cut out 2 back and 2 bi exercises, cause I was running out of time. I need to re-assess my programming. Not sure I'm feeling this current split. I also need to be able to fit it in in 1 hr to 1:15, no longer.

2.20.14

No basketball today. Ugh. Unwanted rest day.

2.21.14

Superset 1
Bench Press - 5x10 - 45/135/185/185/185
Pull Ups - 3xMax - 8/8/8
Good weight on bench, add 10# next week. Changed pullup grip each set.

Superset 2
Alt Incline DB Bench - 3x10 ea - 60# ea
Shrugs - 3x10 - 135/145/145
Inc weight was good, need a lot more weight on shrugs. Probably 205 next week.

Superset 3
DB Shoulder Press - 3x12 - 95#
Single Arm DB Row - 3x12 - 60#
Weight was pretty good for both. Add 10# for press and 5# for row.

EDT-Below Count the number of sets completed. Increase the number of sets each week.
AMRAP - 4 minutes
Seated Rows - 8x70#
Tate press - 8x20# ea
5 rds complete.
Need to add weight on rows, but press weight felt pretty good.

At lunch I'm gonna do some jumps, conditioning, and abs. I'll let you know how it goes.

Been out of the office. Sorry...

2.15.14

Shoulders

BB Press - 3 x 10 - 85/95/105
Need to go heavier

Lateral DB Raise - 3 x 10 - 20# ea
Pretty good

Rev Flyes - 5 x 10 - 20# ea
Need more weight

Front BB Raise/High Pull - 3 x 10 - 45#
Eh, my wrist was hurting during high pulls but felt better after

BB Shrugs - 5 x 10 - 135/155/165/175/185
Start at 185 next time

Jumping Work

OHS - 4 x 5 - 135/135/145/155
Felt really good about these. Not sure if it was a pr or not.

Box Squats - 6 x 4 - 225/245/265/275/285/295
Felt good, definitely had 315 in me.

Pretty good workout.


2.16.14

Rest Day. Cut the grass and pushed the mower 0.75 mi. I wore my phone with the gps on and measured it. That was just the front yard too!

2.17.14

Jump Workout

Drops - 4 x 5 - 24" Box
Felt good and soft.

Tuck Jumps - 3 x 10
Hit the ground hard a few times, but most felt good.

R. Jumps - 4 x 10
Also felt pretty good and light.

OHS - 4 x 5 - 135/145/155/165 (f)
My shoulders gave out, I just had nothing.

I supersetted everything with my Chest/tri workout - AND RAN OUT OF TIME/ENERGY

Chest/Tri

Incline Bench - 4x10/1xdrop - 135/155/175/185/185(5)-155(5)-135(5)
Felt pretty heavy.

Incline Flyes - 3 x 10/1 x drop - 30/30/30/30(8)-20(8)-10(8)
Felt good about these.

Bench - 4 x 10 - 155/175/185(8)/195(8)
ehhh, not good.

Ring Dips/Pushups - 3 x ME - 5-10/6-10/6-10
Not great, but better.

This was all I had time for. Need to plan a little better on this one.

2.18.14

Unintentional rest day. I had to work in the field and be there by 6 am, so no time in the morning or lunch. Gotta hit it hard tomorrow.

Happy Valentine's Day

2.14.14

Happy Valentine's Day!

Back/Bi Day

Pullups - 4 x 5 - Strict
A little kipping but more to get my shoulder positioned than momentum.

Bentover BB Row - 4 x 10 - 95#
Tried to go slow and take out swing. Probably a little light though.

Close Grip Pulldown - 3 x 10 - 70#/80#/90#
Need to add a little more weight.

1 Arm DB Row - 3 x 10ea - 60#
Felt good, a little heavier next time.

Straight Arm Pull - 5 x 10 - 40#
Actually pretty tough, but I can add some weight next time.

BB Curl - 4 x 10 - 45#/55#/65#/75#
Last set was tough, I'll start at 55 next time.

Incline DB Curl - 4 x 10 - 20# ea
A little light but still felt good.

Spider Curl/Hammer Curls - 2 x ME - 20# ea
Got 10 reps for each exercise on both rounds. Need a little more weight, but I'll stick with this next time and get 15, then add weight.

Skipped the calves portion because of my current jumping program. I will go for a jog at lunch and get a few max effort jumps. I might record some of them and see where I'm at.

Basketball DAy

2.13.14

Basketball Day!! Played 3 games of 5 on 5, on the big court. Man, you get used to playing 4s on the short court and that full size really gets you smoked. Played pretty good, didn't shoot great but pretty well. Took a while to get going. Only did one jump and got up pretty good. Gotta keep working!

Happy Anniversary to me! Jump and Chest/Tri Workout

2.12.14

Side Note: Today is my 9th Wedding Anniversary. Almost a decade, and we have one little girl and another baby on the way. We are very blessed, it's tough and stressful at times, but I wouldn't change it for anything. I love my family and our life together.

Jump Workout

Depth Drops - 20" Box - 3 x 5
*Not sure what these are doing exactly, but the most educated people about jumping swear by them.

Skips for Height - 5 x 10
Might be better if I could do these outside where I can string them together, but it was pouring this morning!

Rhythmic Jumps - 3 x 10
Felt pretty good.

1 Leg Line Hops - 2 x 25 ea
Felt good and pretty quick.

Big Man On Campus - Chest/Tris

Incline Bench - 4 x 10/1 x Drop
135/155/165/175/175(8)-155(5)-135(5)

Incline DB Flye - 4 x 10 @ 20ea
Need to set up my DBs for more weight. Too easy.

Bench - 4 x 8
155/165/175/185
Felt pretty heavy, haven't done 8reps for weight in a long time.

Ring Dips/Pushups - 3 x ME
5/8 for all. Pushups suck after all that previous stuff. Normally I can do 50 without stopping!

Skull Crushers/Close Grip Bench - 4 x 12 - 30/95
Need more weight on the skull crushers, but the bench weight was good.

Tricep Rope Pushdown - 3 x 15 - 20
Took a bit to get used to my setup, need to add a little more weight.

Tri Ext - 1 x ME - 30
15, could have done more, but was getting a little bored. Need to add weight. I think this supposed to be a drop set.

Didn't get to abs. Gonna try to do those throughout the day. Pretty good workout.

Pick Up at the Y

2.11.14


Basketball Day!  Played 3 games of 4 on 4 this morning.  About an hour of constant games.  It was fun, good sweat.  Didn't try too many jumps.  I don't jump well in the mornings.  Anyhow, I didn't play great, but not bad.

Doing some practice dunks at home.

2.7.14

Took a rest day after all that traveling.

2.8.14

Jump Workout
Used my goal at home. It only goes up to 9'5", so I measured my height from that. I also re-measured my standing reach, I thought it was 8', but it's actually 7'11".

standing vertical jump - 5x1
Was getting my whole hand consistently above the rim, ~25"

2-step approach vertical jump - 5x1
I was trying to dunk on these, and started getting them in by the end.

full approach vertical jump - 5+ x1
I did several dunks, two handed, and one handed. I also did some high touches and got ~29"

running vertical jump - 5+ x1 each leg
A little lower on these cause I haven't practiced them very much, ~27"

overhead squats - 4x5
95/115/135/145
Felt good. Keep moving the weight up.

box squats - 5x6 (50-75%)
185/205/225/245/265
Weight felt good. Last set was difficult, but didn't stall out on the lift at all.

Good workout overall.

2.9.14

Rest day.

2.10.14

Schedule got all jacked up. Gonna have to take another rest day. If I don't play basketball in the morning I will do my jumping workout and shoulders. We'll see.

Arms for days, at least a day for arms.

2.6.14

No pullup bar, so I couldn't do them.

Bentover Row
12x120
12x150
8x150/8x140/5x130

Close Grip Pulldowns
12x130
12x150
10x150/10x140/8x130

DB Single Arm Row
3 sets of 8 ea x 50

Straight-Arm Lat Pulldowns
5 rds of 15
80/80/90/90/90

Cable Curls
4 rds of 12
45/60/80/90

Incline DB Curls
12x25
3 rds of 10x25

Superset - 2 rds
Spider Curls - 8 x 25 ea
DB Hammer Curls - 10 x 30 ea

I'm sure my arms are going to be good and smoked after this one.

Do work.

2.5.14

Jumping Portion

depth drops (30cm box) - 3x5
skips for height - 3x10
rhythmic jumps - 3x10
1-leg line hops - 3x20 each leg

Chest/Tris Workout

Incline DB Press - 4x10, 1xDropset
40/50/50/50, 7x50/7x45/7x40

Incline Flye - 3x10 @ 25 ea

DB Flat Press - 4x10 @ 50 ea

Superset - 3x10 ea
Bar Dips/Pushups

Superset - 3x10 ea
Skull Crushers - 20 ea
Close Grip Bench Press - 25 ea

Tricep Pushdown - 3 x 12 @ 120

OH DB Tri Ext - Dropset - 8 x 20/15/10

Abs
4rds of
Hanging Knee Raise 15/15/10/10
Crunches 15/10/10/10
Rev Crunches 15/15/10/10
Broomstick Twist 25/25/25/25

Good workout. First time in a long time doing a bodybuilding type routine. Probably won't be able to move my arms after that type of volume and specific muscle work.

Basketball and Running

2.4.14


Basketball Day!!!
Played 4 on 4 for an hour this morning.  Didn't feel really springy so I didn't try any jumps.  Had fun, but couldn't hit a shot to save my life.


Lunch Run
4 mi - 35 min (8:43 pace)
Was tight and sore at first, felt pretty good the last mile.  Wasn't trying to push it too hard, just a comfortably hard pace.

Back in the garage

2.3.14
WU:
 3 rds:
 10 Air Squats
 10 Good Mornings
 Dynamic Stretching - 5 min
 Workout
 Depth Drops 20" Box - 5 x 5
 Rhytmic Jumps - 5 x 10
 Rebounds 9' Target - 3 x 20 @ 8#
 OHS - 4 x 5 @ 95/115/125/135
 Deadlift - 4 x 6 @ 135/185/205/225
Was supposed to do 245 and 265 on my deads but I wasn't feeling it and I was running late.  Anyhow, definitely feeling my joints from the increased impacts from jumping more.  Just gotta push through.

Air Force PT Test at Drill

2.1.14
PT Test
Ht: 73"
Wt: 205#


Waist Circumference: 35.5"
Points: 17.6/20


1 Min Pushups: 60
Points: 10/10


1 Min Situps: 60
Points: 10/10


1.5 Mi Run: 10:28 - PR :pepper:
Points: 57.8/60


Total Score: 95.4/100
Not too bad.  Run felt pretty good, I made my turn at 4:45 (at 3/4 mi) which would put me at 9:30 (maxing the points) but I lost a minute on the way back.  Just to need to put in some more miles, lose 1/2" on my waist and I'm good!


2.2.14
Rest Day